The Mental Side of Racing

disgruntledgoat

This has, for years, been my big weakness in my racing. I could get out of bed, get to teh race get changed adn warm up, but as soon as I would get to the start line i would feel terrified. This led me to waste energy on pointless moves to "show my face" before fading later on so I could kid myself that I tried to win.

After i broke my collarbone a couple of years ago this process would repeat itself from teh night before any event, i;m tetchy, can't relax, don't sleep well and just wind myself up further and further until I'm a wreck on the startline! And this is only in cat 2/3 racing and local TTs! Consequntly, I've not got a result in 3 years now and am completely out of confidence in my ability to compete, goign on comparitive stuff in training with guys I race against, i'm still physically capable of doing a good ride.

I'm only putting this up in desperation because now i've started training for next years season... and i've started having recurring anxiety dreams about road racing!

Other people must suffer from this and deal with it, so any advice very much welcomed!

rock_hopper

IMHO the mental side of racing should be given a lot more respect and thought and work than most people give it. A while ago I read an article on Julian Absalon (multiple champ XC MTBer) and he said most of his competition were similarly matched physically, it was the mental side where the winners excelled! Try googling relaxation techniques or try meditation. It's all about emptying your mind of thought whilst still being aware. Very simple but difficult to do, if you can start doing this on a daily basis it will surely help to calm your mind the night before and day of a race.

DaveyL

Sounds like you've got a pretty big chimp and need to deal with him ASAP!

Edwin

I can't really offer any advice here, because I'm exactly the same. Not sure about meditation, I just need to learn some tactics!
Part of it comes from the fact I'm not a very good sprinter, so I always try to get in a break, and end up on the front after half a lap. I'll try to up the pace early on and end up dragging everyone else along then blowing up near the end. I've only raced for two seasons, so I'm planning to try and enjoy it a bit more next season (and hopefully get more than a measly 7 points). If I can relax, sit in the bunch and save some energy to try something later on I might do OK. The thing to remember is we're not professionals, so we're not going to lose our livelihood if we don't get results, and racing really ought to be for fun at that level. I know it all gets a bit serious, but maybe train hard and try to worry a bit less? Sometimes I know I've got no chance so I attack just for a laugh and end up doing quite a good ride. When you're expecting to get results you actually put more pressure on yourself, which doesn't work for everyone.

20/20

I believe this issue was highlighted earlier by myself. Advice i give to my athletes works, and translates well for TTs, and the truth is, every race is an opportunity to PB on a course, to get on with and thrive where others see problems and most importantly no one is looking just your self. If your prep is good youre halfway there and if not just have a go anyway there is nothing to lose.

ensure your zipps are cleaned and ready to go then listen to that 101 purrrrrrrrrrr

to find out what my winning message is, tune into my forthcoming website

Edwin

That doesn't really help with road racing though does it? What brilliant advice do you have for that?

20/20

Edwin wrote:

That doesn't really help with road racing though does it? What brilliant advice do you have for that?

its about PMA its all in the mind once you understand what you fear you have a strategy.

Then you put irrational stress and fear behind you and start to think about what you really will achieve. I must charge for access to the website once its complete you should look and all will be revealed.

boneyjoe

Its a fine line between being excited and scared; and only you can choose which side you want to be.

My tips:
- develop a good check list /schedule for the days leading up to a race; that way you don't waste energy and wind yourself up worrying about the prep
- listen to Classic FM on the way to the race; sounds pretty stupid I know, but works for me!
- set realistic goals; if you honestly can't win or get a top 10, try identify what is achievable and then go for it
- most importantly, try to have fun, and don't take it too seriously; if you're not enjoying yourself, then what is the point of this afterall!

lfcquin

I'm a nervous sort of chap before a race. Normally the missus comes with me and she doesn't get a decent conversation out of me on the way to the race. I ALWAYS need a slash badly before the race too! Once I start racing though I settle down because i have a focus.

Not every race is winable (is that a word?), so it helps to have different strategies for different races. I have races where I attack at every opportunity and follow every move using it as a training exercise. I don't expect to win and am normally spent by the last lap, but feel good because I did what I was planning to do.

Other races I take the same strategy and you end up in a break. I won one race in 2009. I started by attacking and got in the winning break, so I changed my strategy and just worked carefully with the rest. On the last 2 laps, I was hurting, but I looked around and told myself I could win it - everyone else was hurting too. Low and behold I even led the sprint out as no-one else would and managed to hold them off.

I had another race which I had targeted and finished 2nd. I followed the guy who I thought was the strongest in the race, which means I missed the chap who won jumping away in the last 1/2 a mile, but by holding the wheel of the chap I had targeted I won the bunch sprint.

Both these races were successful because I rode clever, but aggressive and told myself I could win. Pick out the key riders and watch them - it gives you something to concentrate on and tell yourself repeatedly you can do it. It does work!

chrisw12

I only do tt's but get the same sort of problems. The number of times I nearly turned around on the way to a race last year!

So can't really help but it's good to know you're not the only one. Group hug everyone (except for that try guy.)

nolf

Totally the same.
Before I leave home I get really bad nerves, don't eat enough pre race and generally fret.

As soon as I get on the bike though, relaxation, done it a million times, nothing t worry about.
I start my warmup easy so I feel good, then start some shorter harder efforts after about 20 minutes.

I relax and drink and eat something, then once I've signed on get straight back out on the bike, so I'm constantly moving, very easy riding until 5 mins before the race, then a cople of sprints.

I find keeping moving helps keep my mind focused and doesn't expend much energy.

andy162

Boneyjoe's tips seem about right. I used to race motorbikes & would get really jumpy before a race weekend. I used to fret less about results but more about tipping off and snapping summat...I was still cranked to 11 all race weekend tho.

The checklist thing is a great idea but what is much important is the enjoyment aspect of racing. This is the key. Once I had convinced myself of the reason I was spending a bloody fortune to risk my ar$e for a £5 plastic trophy it all fell into place. It was because I loved doing it. It wasn't my job, it was my choice.

The lessons that I learnt in Cadwell Parks paddock have served me well since. We only do it cos we love it. I'm sure results come easier too when you relax a bit. All this "race face/in the zone" thing had never worked for me either.

Bhima

What exactly is it that worries you?

Is it possible that one could take advantage of such a thing?

ie - if you could see that everyone's worried about someone attacking on a certain climb or whatever, would actually attacking make everyone freeze and let you go? Or would it be better to attack before the climb, because everyone will try and shut you down on it?

I'm going to start racing in 2010 - the only thing I can see me getting nervous about is not knowing the course. I'm sure if you know the parcours, you can have a plan and stick to it. Then it's all about keeping an eye on the other riders and assessing which moves to follow etc...

shockedsoshocked

My first couple of races (admittedly one was the Eddie Soens) I was a bit nervous for, but the feeling soon went. I didn't even think about my results. The day before everyone would be in the cafe, saying they're gonna do this, attack here, follow so and so's wheel, and when it came to me, I'd just say "I'll see how it goes" and as a result probably had a much more enjoyable and realistic first season.

At the end of the day so much can happen in the space of 50 miles. Strong riders can crack, weak riders can have their day, and with a bit of luck you must just get in that winning break. If you don't come anywhere consider it a good training ride.

ozzzyosborn206

i don't have any problems with nerves in races, i know people who have breakfast 4 hours before races start, otherwise they would be too nervous to eat, bearing in mind most of our races start before 8 am thats pretty mental, i think maybe it is good to have a bit of anxiety? in my first few races in england i followed every move that was going then would burn out half way through the race but now i sit in and wait for a move that looks like its worth getting in, the problem is getting in that right move because from the races i have done at 2 3 4cat level people are not really very willing to make a decent chase for the break

320DMsport

I get nervous before races, more calm on the start line but i'm always brimming with confidence saying to myself going i'm to win i can do this and believe in your training.

Then the race starts and i realise i'm not going to win but i ride best i can and try and enjoy it.

Long as i'm not last it's ok

I try and get a early night 2 nights before the race as the night before is always bad nights sleep then 4 times to the loo before leaving the house.

I was watching some xc and Sauser was saying he gets that nervous energy before a race and that's what keeps him going.

Other than that i can't help as i'm in the same boat.

Another problem i have is looking around the paddock thinking, hmmm alot of club and team tops, they look like whippets, they have good bikes and convince myself they are better, but i've done 14 events this year and i'm starting to stop doing that as some of them aren't that quick so i try and stay focused.

tri-sexual

i surprise myself and find that i largely agree with much of what 20/20 says, he does make some valid points.

i believe that cycle racing like much in life is largely influenced by the mental aspect, the physical part is the easy part. the person with the PMA will be much more successful in life.

if you believe that you can achieve anything then you are more likely to succeed, you can train harder and go through pain and suffering when all others around you will quit. many will convince themself into failure because they feel that they cant do something and that others around them are better- younger, fitter, richer, have better equipement etc and they will talk themselfs into failure even before the event/ race even begins.

watch programmes and read books on successful people (ali, tiger woods, bill gates, clinton, armstrong), these people NEED to win and succeed whilst others would LIKE to win. these "losers" may be equal or even be better but its the mental side which lets them down.

this does not mean that with PMA you can be lazy, preparation is the key- you must train / practice until you KNOW that there is nothing else you can do and convince yourself that you have done more than your competitors. a guy with nothing but PMA is just a deluded fool who's going to have a life full of diappointments and blames others for his own failures

nerves is not a negative but if the nerves causes anxiety which results in negative thoughts and doubts in your own mind then the race is over even before it has even began.

when you line up for a race, go for a job interview, go on stage (or anything else for that matter) if you believe that you have prepared, you are the best and you ARE going to win and that all others must fear you then you have a massive confidence boost and a major advantage

so when you line up against stiff competition with the odds against you against opposition with massive egos, reputations the best equipment, best support etc dont think "woe is me i'm going to be slaughtered", think " those guys will be so humiliated when i destroy them "(on my second hand bike).

when you hurt so much that you fear for your life if you didnt quit- think "if i hurt then the others must be in real trouble"

winning is a habit in the same way as losing is. some people lose a few times so convinenec themselves that they are failures so can never win.

disgruntledgoat

I try to di all the things Tri-Sexual talks about every time i line up, I really do! I just feel that when i try to talk to myself positively that i'm lying to myself!

Deep down I know i'm still the same athlete that got good results 3 or 4 years ago, I'm a bit heavier, but it's made me a better Rouleur (which, given the lack of alpine stages in teh CDNW 3s and 4s is a help!). I just keep setting myself goals and falling very lsightly short. It's a matter of increments I know but like I said up thread, I'm completely out of confidence in my ability to compete, I even find myself, on occasion, praying for punctures. Maybe i've just lost the will to compete, but then why would be in teh garage 3 nights a week on the turbo? I took a year off in 2008 and still had the motivation to lose the stone i put on and take out a license.

I think i just need one ride where I get lucky to get myself beleiving again, but the longer it goes on the worse it gets!

tri-sexual

hey mister goat, PMA!, you are so defeatist
no negative thoughts, you are bringing the morale down on the whole forum
positive thoughts, you CAN achieve and do everything you set your mind on
110% in training and 110% when you race- you are going to win
luck has nothing to do with it
next time you pray for punctures think how bad the opposition will feel when you finish first dispite riding with a flat for the last 8 miles (armstrong-leadville 100,2009)
you are a winner and its all those around you that shake in fear at the mention of your name
so next time you line up for that race-you are going to win and win BIG, think of the satisfaction of punishing everyone and the torture that you will inflict on those that dare to challenge you- you will hurt them so much that it forces them in retirement
WIN WIN WIN

ps. if we do meet at the next race -sorry for the disappointment you will feel for finishing so far behind me, you know you are inferior and there is no way you should even line up next to me let alone breath the same air as me. you are scum. lowest of the low. you should sell your bike now and retire before the disappointment and suffering destroy your the rest of your life. take up needle craft instead its something i dont do so you may actually stand a chance of winning something

vorsprung

disgrunty goat,

Give up this racing nonsense and do some audaxes

Once you have survived 25 hours of solid rain in Wales with no sleep but still finished inside the time limit you might realise that it isn't coming first that is important, but beating all the obstacles, be they mountains, impossible to find info controls or other riders